STRENGTH WEEK #6
DAY 1
BACK SQUAT
4 x 5 @ 72%
5 X 3 @ 80%
HANG MUSCLE SNATCH
Build To Heavy Single
DAY 2
SNATCH
4 x 2 @ 72%
4 x 2 @ 75%
4 x 1 @ 82%
Not Touch & Go Reps
SNATCH BALANCE
7 x 1 @ 82%
DAY 3
REST
DAY 4
CLEAN & JERK
4 x 2 @ 72%
4 x 2 @ 75%
4 x 1 @ 82%
Not Touch & Go Reps
CLEAN GRIP DEADLIFT
3 x 4 @ 80%
Pause at Mid Thigh
DAY 5
FRONT SQUAT
4 x 5 @ 72%
3 x 3 @ 80%
CLEAN PULL
3 x 3 @ 95% clean
BEHIND THE NECK 2 PUSH PRESS + 1 SPLIT JERK
Work up to heavy for the day
DAY 6
SNATCH/CLEAN & JERK
Build to Heavy 80% for the day
FRONT SQUAT
Heavy 1 ΒΌ Front Squat
MONDAY
RX+
4 RFT
15 DB WEIGHTED STEP UP (24/20β)(50/35#)
20 HSPU
25/18 CAL ROW
RX
4 RFT
15 DB WEIGHTED STEP UP (24/20β)(35/20#)
10 HSPU
25/18 CAL ROW
FITNESS
4 RFT
15 DB WEIGHTED STEP UP (24/20β)(25/10#)
15 PIKE PUSH UP
15/18 CAL ROW
ACCESSORY
3 ROUNDS FOR QUALITY
10 FALSE GRIP RING ROW
20 BANDED TRICEP PULL DOWN
30 HOLLOW ROCKS